Kids get in a long run, A Group Boys get in 16.5 followed by 16 x 100m for 17.5.

B Boys and A girls get in 14.5 followed by 16x 100m

C Boys and B girls get in 12 miles and strides for 13- great day!

Friday 9/21/12–

A Group Boys- 4 miles up followed by 8 strides.

5 x 1600m on track on an 8 minute cycle. Dan Riff led all in 5:07 avg.

1 mile cool down for 10.5 on the day.

A Group Ladies- 30 minutes up and 8 strides followed by 5 x 1200m on an 8 minute cycle. Top ladies avg’d 4:30ish, 1 mile cooldown for 8.5 on the day.

B Group Dudes- 3 miles up- s/D/S (8) followed by 7 x 1000m on a 6:00 cycle. 1 mile cooldown for 8.5 on the day.

C Group Dudes B group Ladies- same as B group but 6 x 1000m on a 7 minute cycle. 1 mile cooldown for 7.75

Thursday 9/20/12– quick talk with Coach Coburn followed by mile loops on campus- top group got in 9 loops and 10 x 160m for 10 miles., B group (girls a) got in 7 loops and strides for 8 and C group (girls b)got in 6 loops and strides for 7.

Wednesday 9/19/12– 1.75 miles up- stretch and drills, followed by…

A Group – 45 x 300m (90 second cycle)

B Group (Girls A) – 35 x 300m (2:00 cycle)

C Group (Girls B) 30* 300m (2:20 cycle)

1.75 miles down- good day- some epic performances.

A Group – log 12 miles

B Group – log 10 miles

C Group- Log 9.75 miles.

Tuesday 9/18/12– horrible weather- some rain and wind. kifds got right into it. 20 minutes at LT- some kids made it as far as 22 laps, after which B and C groups headed over to get in strides (20 x 100m) on a 60 second cycle. Top Boys group got in 3 x 1600m at 6:00/5:50/5:40 with a minute rest. Top ladies got in 2 x 1600m. Group core after. Not bad in challenging weather conditions, top dogs got in about 7 miles.

8:00 am practice or 3:00 pm practice at TURNING BASIN PARK. Kids worked in three groups!

A- 16.2 miles and 8x 100m for 16.7 on the day.

B (Girls A) 13.5 and 8 x 100m for around 14.

C- (Girls B) 11.5 plus 8 strides for 12! Good work Pirates- all in all good week! Top Boys hit 70 in singles (and one 4 mile day!!!!) Stay healthy- get hungrier- and we’ll make a run at it!!!!

Saturday 9/15/12– 2 miles up followed by a 2 mile race at the CHEROKEE CHALLENGE , afterwards kids ran 2 miles easy and 20 x 100m. A few breave souls went down to the track afterwards and ran 4 miles in 24 minutes followed by 20 x 100m for up to 9 miles on the day.

Friday 9/14/12- team meeting followed by 2-4 miles.

Thursday 9/13/12– kids ran 23 minutes for 3 miles (hopefully), then completed threshold reps over 100m, A Group hit 10 at 3:20 for leaders, B group (A girls) hit 8 at 3:45ish and C group (b Girls) hit 6 x 1k. Cooldown was 10 minutes and 10 x 100m for between 7-11 on the afternoon.

Wednesday 9/12/12– the day started with some group core and moved into a 1o k loop . Upon returning from the 6.2 mile loop the kids ..

Group A- 20 x 100m on a 60 sec. cycle plus 3 miles for 10.25

Group B (Girls A)- 16 x 100m plus 2 miles. 9 miles

Group C- (Girls B) 16 x 100m 7 miles

Tuesday 9/11/12– GOD BLESS AMERICA!!!! kids got in 2 miles up – 3 miles at a good pace and 2-3 mile cooldown for a total of between 7-8 miles. Good start kids!

Monday 9/10-12- most runners did a pre meet with between 50-60 minutes and 16*100m for between 6.5-8.5. Top ladies hit 4 miles up followed by 4*1600m at 6:40-6:30-6:20-6:10, 2 mile cooldown, top dogs hit 4 miles up- 5 x 1600 in 6:00/5:50/5:40/5:30/5:20 2 miles down for 11 total – rest between each rep was 1 minute.

Friday 9/7/12– MONTANAS! kids warmed up 1.75 miles, got in A Group – 35x 300m on a 90 seconds cycle- Boys B (Girls A) got in 25x 300 on a 2:00 cycle- and Boys C (Girls B) got in 20 x 300 on a 2:20-30 cycle. 1.7 down for up to about 10 on the afternoon.

Supplemental work included A- 2 miles at LT, B – 1.5 miles at LT and C- 1 mile at LT.

Totals for the day ranged from 6.7-10.2 miles

Wednesday 9/5/12– 2.2 mile warmie to Connover Park- from there kids …A Group- top Diggity Dogs hit 7 miles at 6 minute pace, Group B (A Girls) hit 5 miles at a medium clip, Group C (B ladies) hit 5 miles with Coach Cuburn- kids finished with 20 x 100m on a minute cycle. Totals for the day were between 6.25-10.5.

Tuesday 9/4/12– group core to beat out the thunderstorms followed by 25 minutes warmup and …

Boys Group A- 5 miles at about 5:36 per mile- led by Karn and Dan.

Boys Group B (Ladies A)- 4.2 miles at a hard clip.

Boys C (girls B)- 3.1 miles at a tough clip.

Cool down was 20* 100m on a 60 second cycle. Totals for the afternoon totaled between 6.5-9 miles.

Monday 9/3/12- Labor Day – by the looks of Tuesday’s practice most of you observed this holiday with almost religious reverence.